Spirit of Food: Sweet Potato Wedges, Parmesan Sauteéd Brussels Sprouts, and Pan-fried Liver

August 2, 2023

Enjoy this tasty nutrient packed dish that’s sure to leave you feeling nourished!

Serves 2.


  • 3 cups fresh or frozen brussels sprouts
  • 2 sweet potatoes
  • 1 small yellow onion, sliced in wedges, separate
  • 1 package liver
  • 1 tsp. butter
  • 1 tsp. garlic powder
  • 1/8 tsp. pepper
  • 1/8 tsp. salt
  • ¼ tsp. rosemary
  • 4 tbsp. olive oil
  • 3 tbsp. parmesan cheese
  • 1-2 eggs
  • 2 tbsp. milk

Directions: Sweet potatoes prep: Cut sweet potatoes into wedges. Place in a mixing bowl. Add 3 tbsp. of the olive oil, ½ tsp. of the garlic powder, pepper, rosemary, and 2 tbsp. of the parmesan cheese. Stir so the potatoes are coated with the oil, parmesan cheese and seasonings.

Spread wedges on a foil covered baking pan. Bake at 350F for 45-50mins or until wedges are tender and lightly browned.

Brussels sprouts prep: While potatoes are baking, blanch (lightly boil) brussels sprouts until tender and set aside. Next, heat 1 tbsp. of olive oil in frying pan between medium and high heat, with 1 tsp. butter.

Add steamed brussels sprouts, sprinkle of salt, ½ tsp. of the garlic powder, 1 tbsp. of the parmesan cheese, and sauté until lightly browned

Liver prep: Beat 1-2 eggs and 2 tbsp. of milk together in a bowl.

Place about 3 tbsp. of whole wheat flour in a saucer. Heat 3 or 4 tbsp. light tasting olive oil in frying pan between medium and high heat. Dip liver pieces in the beaten eggs then coat each side with the flour on the saucer. Place in pan with onions and try on each side for 3 minutes

Tip: Some consider liver to have a bitter flavour. If this is the case for you, feel free to soak liver in a bowl of milk for 30-60 minutes before cooking.

Serve and enjoy!

Recommended by: Crystal Bomberry, Community Knowledge and Partnership Worker